The only easy day was yesterday

narwog81

Repetition Upper-body

cycle warmup

3x20 20kg DB Bench press

3x10 10kg Seated DB power clean

4x12 45kg Lat Pulldown

4x12/12/10/8 35kg Military Press

3x10 30kg DB Shrugs

3x10 14kg DB curls

shoulder still sore so kept it at 20kg DBs for the presses.

disappointed with military press, was going for 4x12 @ 35kg

narwog81

Max effort-upper body

Bench press
1x10 bar
1x10 40kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 75kg
1x4 80kg

Incline Bench
2x14/12 55kg

Bent over rows
4x10 50kg
1x10 60kg

Rear delt raise
4x10 12.5kg

Shrugs
4x15 20kg plate in each hand

BB Curls
4x10 35kg


surprisingly good session seeing as i went on a bender from friday til yday.

hadnt drank in a while and it got a bit out of hand, big changes to diet and lifestyle are needed and will be happening or im wasting my time

narwog81

Legs + knee

cycle warmup

2.7km run on treadmill in 12mins

squats
1x10 bar
1x10 30kg
4x10 40kg

barbell lunges (both legs)
1x10 bar
3x10 30kg

4x10 20kg plate step-ups (each leg)

4x10 BW pistol squats (each leg)

endoboard squats
wobbleboard
hamstring stuff

wrecked.
run was ok, lungs were burning towards end but not suprising considering my weekend. However the leg felt really good, no pain or irritation so ill be pushing harder from here on to hit 2miles for sub12min.

squats were fine, no problems, really trying to focus on technique while the weight is low.

lunges were good, felt it more on the hamstring on my bad leg but thats to be expected.

pistols squats: used a band to support me, really happy with good leg, got all the way down with very little assistance, bad leg was tougher but still looked good.

narwog81

Repitition Upper Body

cycle warmup

3x15 26kg DB Bench Press

4x10 50kg Lat Pull-down
4x10 12kg Seated DB Power clean

4x10 37.5kg Military Press

3x10 30kg DB Shrugs
3x10 16kg DB Curls

narwog81

Legs

10 min cycle

squats
1x10 bar
1x10 30kg
4x10 40kg

3x10 65kg leg extension

4x10 25kg plate step-ups


no time today so quick session

narwog81

Max effort - Upper Body

cycle warmup

bench press
1x10 bar
1x10 50kg
1x10 60kg
1x8 70kg
1x6 75kg
1x5 80kg
1x5 82.5kg

2X15 24KG Inc DB Bench

4x12 60kg Bent-over row

4x12 12.5kg Rear Delt raise

3x12 30kg DB Shrugs

3x10 35kg BB Curls


bench press was good, nailed the 82.5 for 5 fairly easily. shoulder pain is more or less gone.

forearms were fried by the rows so the BB curls at the end were tough, good session overall tho

narwog81

Legs + knee

Hamstring stretching
Hip mobility

wobbleboard
3x10 wobbleboard lunges each leg

squats
2x10 bar
2x10 30kg
3x10 40kg

2x10 pistol squats
1x10 wobbleboard pistol squats:D

hamstring strengthing

trampoline jumping (single leg)

30min jog on treadmill 9kph


leg felt really strong on the trampoline when i was jumping using only bad leg, happy days.

hammer flexibility coming along but still a lot way to go before it could even be described as even decent.

narwog81

foam rolling

hammer stuff

trampoline and wobbleboard

lunges

stretching

narwog81

Repitition Upper-body

cycle warm-up

3x20 55kg Bench Press

4x12 50kg Lat-Pulldown
4x12 12.5kg Seated DB Clean

4x10 40kg Military Press
1rep 50kg
1rep 60kg

3x15 70kg BB Shrugs
3x10 16kg DB Curls

felt good, military press was no problems, messed around after to see what my i rep max was, hopefully ill keep up the progress at 2.5kg per week.

narwog81

Legs

warm-up: 5mins kicking football in gym:D:D

squats
1x10 bar
1x10 30kg
1x10 40kg
4x10 45kg

4x15 band pull aparts

BB Lunges
1x10 bar
1x10 30kg
3x10 40kg

3x10 25kg plate step ups

3x12 band face pulls

3x10 pistol squats (each leg)


kicking the ball in the gym for a few mins as a warm up, first time in about 6 months, happy out!

legs feel good, squats were fine, gonnna go to 50kg next, next physio appointment is in 2 weeks so hopefully ill get the green light to start squatting properly (and hopefully deadlifting).

lunges tough but manageable. pistols on good leg are getting good, bad leg still need lots of support from a band or whatever tied to the rack.

4months out of surgery next monday, happy with the progress so far.

narwog81

cycle warm-up

2.8km run on treadmill in 12 mins (speed @ 14kph)

3x10 BW Single leg RDLs

Squats
1x10 bar
3x20 40kg

hamstring stretches

run took it out of me, happy though, 3.2km for 12mins is getting close...

narwog81

Max effort-Upper body

Bench press
1x10 bar
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 85kg
1x3 85kg

Incline Press
2x10 60kg BB Inc Press
1x20 20kg DB Inc Press

Bent-over row
1x10 bar
4x12 65kg

4x12 12.5kg Rear delt raises

4x12 70kg BB Shrugs

4x12 37.5kg BB Curls

narwog81

Legs

cycle warmup

squats
1x10 bar
1x10 30kg
1x10 40kg
4x10 50kg

4x12 band pull-aparts

4x10 BW Single-leg RDLs

BB Lunges
1x10 bar
4x10 40kg

4x12 band face-pulls

3x10 pistol squats (unsupported on left leg:D)


good session, think ill try the face-pulls with weight from now on.
lunges are tough on my right hammer, delighted with the pistols, left leg was no bother, all the way down, right leg im still usng the band for support but getting better.

narwog81

ok registered for a duathlon in connemara(www.trysport.ie) on Wed 28th - 7km run and 22km cycle, should be interesting, haven't really run too much on the road yet and i wont be breaking any records but think i have a buddy sorted to do it with me so will be a bit of craic,ill just have to lay off the booze a bit over xmas

narwog81

20mins intervals - 45s @15kph - 1min @9kph

3x10 10kg Overhead Squats

hamstring stretching

band pull-aparts

foam rolling

narwog81

Repitition Upper Body

cycle warmup

DB Bench Press
1x10 20kg
2x15 28kg
1x10 28kg

Military Press
1x10 bar
1x10 30kg
4x8 42.5kg

4x12 55kg Lat Pull-down
4x12 12kg DB Power Clean

3x10 32kg DB Shrugs

3x8 18kg DB Curls

narwog81

50km cycle Galway-kilcolgan-kinvara-kilcolgan-oranmore-galway.

fooked.

narwog81

Legs

3x10 10kg Overhead Squats

Squats
1x10 bar
1x10 30kg
1x10 40kg
4x10 50kg

Barbell Lunges
1x10 bar
3x10 40kg

RDLs
4x10 22kg
4x10 BW Single-leg

2x10 pistol squats

narwog81

3x10 10kg OH Squats
3x15 band pull-aparts

3x2min planks
3x5 pistol squats

hamstring and glute stretching

3km run on treadmill in 12mins (speed @ 14.5kph)

narwog81

Max Effort - Upper Body

cycle warmup

Bench Press
1x10 bar
1x10 50kg
1x6 60kg
1x5 70kg
1x5 80kg
1x5 85kg
1x3 87.5kg

2x14 26kg Inc DB Press

4x12 65kg Bentover row
4x12 12kg Rear delt raise

3x12 32kg DB Shrugs
3x10 37.5kg BB Curls

narwog81

Legs

Cycle warmup

3x10 15kg OH Squats

Squats
1x10 20kg
1x10 40kg
4x10 55kg

RDLs
3x10 30kg
3x10 5kg plate (single leg)

BB Lunges
1x10 20kg
3x10 42.5 kg

3x10 swissball curls


saw the physio today, got the green light to heavier on the squats, hopping drills added to the rehab too. think ill stay with 4x10 for a while more anyway and up it by 5kg a week.

narwog81

3x10 15kg endoboard squats

3x10 swissball hamstring curls

stretching and foam rolling

hopping (both legs) 3x5
vertical
long
diagonal
shuttles
triple-hop

core and balance work


got a core and balance program, gonna try do it three times a week along with the hopping. got some strange looks today in the gym!

narwog81

Repitition Upper Body

was in a different gym today so had to make do with what equipment was there, serious lack of DBs.....

band pull-aparts

Bench Press
1x20 20kg
3x15 60kg

4X6 BW Pull-ups
4X12 13kg DB Power cleans

Military Press
1x10 20kg
4x10 42.5kg
1x5 45kg

3x20 50kg BB Shrugs
3x8 18kg DB Curls


happier with military press, 45kg 4x10 should be an interesting attempt next week.

narwog81

Legs

3x10 20kg OH Squats
3x20 BW Lunges

Squats
1x10 20kg
1x10 30kg
1x10 50kg
4x10 60kg
1x1 90kg
1x3100kg

RDLs
1x10 20kg
4x10 50kg

4x10 42kg Ab-pull downs


quick session, have an exam this afternoon and doing the 12 pubs after so wanted to get the squats in today at least.
had no trouble with the 4x10 @ 60 so decided to see what 100 felt like, felt heavy on the shoulders but still plenty in the legs, bring on the new year!

narwog81

3x10 20kg OH squats

Band pull-aparts

squats
1x10 20kg
1x10 50kg
1x5 90kg
3x3 100kg

deadlifts
2x10 60kg
2x10 100kg

military press
2x5 60kg

bench-press
1x10 60kg
2x5 85kg

2x21 30kg BB Curls


try keep things ticking over during xmas, start back at it again properly on the 4th jan...

narwog81

duathlon cancelled today due to the icy roads, rescheduled for valentine's day.... disappointed, would've been nice to see where im at, suppose ill head to the gym later so....

narwog81

3x10 20kg OH Squats

Bench Press
1x10 50kg
1x10 70kg
1x5 80kg
1x2 90kg
fail 100kg
1x15 60kg

3x10 20kg OH Squats

3x10 16kg DB Curls

Deadlifts
1x3 100kg
1x3 120kg
1x3 140kg
1x1 150kg


messing around in the gym at work, gonna test all my 1RMs properly in the first week of jan and go from there now that i have the green light to go heavy on the legs, have some sort of idea of what to aim for in all 4 lifts now(BP,MP,DL + SQ).

narwog81

OH Squats
1x10 20kg
2x10 25kg

band pull aparts

3x8 BW pull-ups

3 sets of core pyramids with medicine ball

military press
1x10 20kg
1x10 40kg
belt
3x8 50kg

3x12 face pulls
3x20 ab pull downs
3x2min planks

narwog81

narwog81 wrote: »

so to sum up, my non-knee related goals before end of 2009 are:

sub 12min 3.2km run
3x8 85kgs+ bench press
3x8 50kgs military press achieved 3/1/10
3x10 BW pull ups 3x8 3/1/10
@ ~88kgs BW 87kgs 3/1/10

will try the bench tomorrow and maybe the run on tuesday.

narwog81

bench press
1x10 20kg
1x10 50kg
1x10 70kg
3x5 85kg

deadlift
1x10 60kg
1x5 100kg
3x3 130kg
1x5 100kg

RDL
3x8 60kg


no way was i near 3x8 for the bench press, oh well...

grip went on the 130kg deadlifts hence 3x3 instead of 3x5, if anyone reads this whats the best solution, i.e. gloves, chalk,straps? or just start training grip strength?